A Complete Guide to Which Food Does Not Have Vitamin A?

October 12, 2025 •

3 min read

Vitamin A exists in two forms: preformed vitamin A (retinol) from animal products and provitamin A carotenoids from plants, but not all foods contain it. For various dietary reasons, you may need to understand which food does not have vitamin A, including many grains, certain vegetables, and oils.

Quick Summary

This guide examines specific food groups and common items that naturally lack vitamin A, providing clarity for dietary planning based on nutritional content.

Key Points

Preformed vs. Provitamin A: Know the difference between animal-based (retinol) and plant-based (carotenoids) sources, as they affect where vitamin A is found in food.
Grains and Refined Starches: Most grains, including white rice, oatmeal, and pasta, are naturally devoid of vitamin A unless they are fortified.
Select Vegetables and Fruits: Not all produce is rich in vitamin A; opt for brightly colored items like carrots for high content, and use foods like cauliflower or pears for low-vitamin meals.
Fat and Oil Variations: Many plant-based oils contain no vitamin A, but some specialty oils and animal fats do. Check labels for fortification.
Lean Meat Cuts: Lean muscle meats, unlike organ meats such as liver, are not a significant source of vitamin A.
Labeling is Key: Always check the Nutrition Facts label on packaged foods, as some products are fortified with vitamin A.

Understanding Vitamin A in Food

Vitamin A is an essential, fat-soluble nutrient that plays a crucial role in vision, immune function, and cell growth. However, it is not present in all foods. Knowing which foods lack vitamin A is essential for balancing a diet, especially for those monitoring their intake due to medical conditions or specific dietary preferences.

There are two main types of vitamin A found in food:

Preformed Vitamin A: This is the active form of vitamin A, known as retinol, and is found exclusively in animal products. Good sources include liver, eggs, and dairy.
Provitamin A Carotenoids: These are plant-based pigments, such as beta-carotene, that the body can convert into vitamin A. They are abundant in colorful fruits and vegetables like carrots, sweet potatoes, and spinach.

Staple Foods with Little to No Vitamin A

Many staple foods that form the basis of global diets contain minimal to no vitamin A. This is particularly true for refined grains and certain starches:

Grains and Grain Products: Unfortified rice, whether white or brown, contains virtually no vitamin A. The same is true for products like pasta, most breads, and cereals unless they have been specifically fortified during processing. Cornstarch and certain flours like rice and oat flour are also devoid of vitamin A.
Legumes and Nuts: While nuts and beans are nutrient-dense, many common varieties do not provide vitamin A. Examples include peanuts, cashews, and navy beans. Tofu, a popular soy product, also lacks vitamin A.
Certain Fruits and Vegetables: Although many brightly colored fruits and vegetables are rich in provitamin A, some are not. For instance, white mushrooms, cauliflower, and pears are examples of produce that do not contain significant vitamin A.
Fats and Oils: Most oils, such as sunflower, peanut, and olive oil, do not contain vitamin A unless it has been added through fortification. Some animal fats, like lard, are also not sources of the vitamin.

Animal-Based Foods Low in Vitamin A

While many animal products are known for their preformed vitamin A content, some specific cuts and processed items do not contain the nutrient.

Lean Meats and Poultry: Lean cuts of beef (like tenderloin steak) and certain poultry parts (like turkey breast) are not significant sources of vitamin A. The vitamin is typically concentrated in organ meats like liver, not muscle tissue.
Egg Whites: While egg yolks contain vitamin A, the egg white does not.
Processed Meats: Items like chorizo, pepperoni, and frankfurters often contain no vitamin A.

Low-Vitamin A Food Comparison


Food Category	Low/No Vitamin A Examples	High Vitamin A Examples
Grains & Starches	White Rice, Oatmeal, Pasta, Couscous	Fortified Breakfast Cereals
Vegetables	Cauliflower, White Mushrooms, Chayote	Carrots, Sweet Potatoes, Spinach
Fruits	Pears, Applesauce, Apple Juice	Mango, Cantaloupe, Apricots
Meats	Lean Beef Cuts, Turkey Breast, Pork Ribs	Beef Liver, Salmon
Dairy & Eggs	Egg Whites, Coconut Milk	Cheese, Milk (fortified), Egg Yolks
Fats & Oils	Sunflower Oil, Olive Oil, Lard	Cod Liver Oil, Red Palm Oil

Fortified Foods

It's important to remember that some foods are fortified with vitamin A to improve public health. This means that a food that is naturally low in vitamin A may still contain it due to processing. Examples include fortified milk, margarine, and some breakfast cereals. Checking the nutrition facts label is the most reliable way to determine if a packaged food has added vitamin A.

Conclusion

For those seeking to limit or avoid vitamin A, focusing on a variety of grains, specific fruits and vegetables, and lean meat cuts that are not organ meats is a good strategy. Many staples like white rice, cauliflower, and most cooking oils naturally contain no or minimal vitamin A. When in doubt, checking the nutrition label is the best way to verify a food's nutrient content, especially for fortified products. For a detailed food composition database, refer to resources like the NIH Office of Dietary Supplements.

Maintaining a Balanced Diet

Understanding which foods lack a specific nutrient is only one part of a balanced diet. It’s crucial to ensure overall nutritional needs are met through a wide variety of whole foods. Consulting a healthcare provider or registered dietitian can help individuals create a tailored nutrition plan that supports their health goals while respecting any specific dietary restrictions related to vitamins or minerals.

Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider for personalized dietary recommendations.

Frequently Asked Questions

Common grains that do not naturally contain vitamin A include unfortified white and brown rice, wheat flour, and couscous. Many breakfast cereals are fortified, so it's always best to check the label.

No, not all fruits are high in vitamin A. While many yellow and orange fruits like mango and cantaloupe are good sources, other fruits like pears, apples, and most berries contain little to no vitamin A.

Lean cuts of poultry like chicken breast do not contain significant amounts of vitamin A. Vitamin A is primarily stored in organ meats, such as liver, which is a rich source.

Vegetables with very little to no vitamin A include cauliflower, white mushrooms, and chayote.

Most cooking oils, such as sunflower oil, olive oil, and peanut oil, do not contain vitamin A unless specifically fortified. Animal fats like lard also lack the vitamin.

Vitamin A deficiency is rare in developed countries but is a common public health problem in many developing nations, particularly among children.

While it's difficult to get too much vitamin A from plant-based foods, consuming excessive amounts of preformed vitamin A from animal sources or supplements can be toxic. Liver, in particular, is a very rich source.

One of the earliest signs of vitamin A deficiency is night blindness, which is difficulty seeing in low light.